There is one word that describes BodyPump 104 and that’s EPIC! It is the perfect blend of music, workout and innovation. We launch with More Than You Know, a huge club tune that introduces Plate Clean & Presses and Power Presses! The Squat is powerful & driving – not a red rose in sight to save us and watch out for the big set of Singles at the very end. Young And Menace drives Track 3 – grip changes, Pushups and slower beats ramp up the muscular tension, fast–tracking results! Awesome vocals in Ain’t Giving Up lead this crisp, uplifting Back track, where we see the Plate Squat Press in action – metabolic mayhem! The Triceps and Biceps tracks roll through us. The Lunges makes you want to shimmy if it wasn’t for all the Backward–Stepping Lunges that fry the glutes! Into Dust takes us home; the Press Combo puts the ‘B’ in Burn! PRESENTERS From L to R: Marlon Woods, Lunar Lu, Ben Main, Kylie Gates & Glen Ostergaard No Vacancy at the BodyPump Inn a unique combo to tone and taunt the abdominals. Enjoy, Glen

PS I hope you’re enjoying the tracks in the 45–minute tracks they’re awesome!

This is the mother of all releases simply put. Smooth start drops us into one of the toughest Squat tracks ever, you will get deep… and you’ll love it. But if you don’t, theres a bonus squat track for you too! Equally as hard, but different sound :) The musical journey is a huge highlight - theres a bit of something for everyone and the chore follows the same path. Innovations in Chest with the Press Pullover, the 6 with more single arm options, or stick with the bar and hammer yourself properly, the 7… burn baby burn! Wider Plate squats…. ouch. The 9 feels completely different again, but is such a highlight, and we’ll go down together, right? Then just because this all wasn’t enough, the BODYPUMP 45 tracks are there at the end of the video, just because you deserve them ;) Enjoy, Glen

BODYPUMP 101 is a ‘back to basics’ release – simple strong moves with driving music that will tone and shape all the muscles of the body while burning calories! A generation jump in music sees us pumping to huge acts on the EDM scene – balanced with cool Modern Rock and Pop for contrast. The Pulses are back in Squats, Chest, Triceps, Biceps and Lunges tracks to amp up the muscular tension and push key metabolic drivers – giving us that lean, muscular look. You know you want it! Short rests in the Chest and Back tracks drive up the intensity levels. It felt like my first Back track ever… just wait! Backward-Stepping Lunges are a key innovation – giving us functional strength benefits and making us feel amazing. Standing Side Rotator Raise With 2x Pec Dec in the Shoulders track delivers shoulder strength and stability, colliding dramatically with the drop in the music! I hope you enjoy it! Glen

Welcome to BODYPUMP 100! What an epic landmark, and have we got an epic release to accompany it! As for big-music songs, we get started with This Is What You Came For, the Squats track drops in with Kraken, a huge epic feel with Creation in a powerful, uplifting Back track – the pinnacle song, Pop double for the Tri/Bi combo, huge NRG with the Shoulders track and the icon of BODYPUMP music seals the deal in the Cooldown. What more could you ask for? How about 4 bonus tracks?! And that's not all - let’s get into the workout… Pulses in the Squats track amp up intensity, creating tension overload; a close grip in the Chest track provides a new training stimulus; Wide Triple Rows target the upper back – a welcome return; also, the Press/Pull-over is back. There’s great contrast between fast and slow tension moves in the Biceps track. The slow Clean is refreshing and unexpected in the Shoulders track – spend some time getting the timing correct here, gang. I know you're going to love this! Mr Glen

BODYPUMP 99 – almost there, guys! The key themes in this round are: As usual, light weights and high reps to tone and shape the muscles and help us burn calories. Pushing some tracks to the point of fatigue means greater muscular recruitment, increasing hypertrophy – so we are working to tone, shape and strengthen super quickly. BODYPUMP creates high metabolic fatigue, which increases calorie burn and muscle growth. This release specifically features some old-school music to celebrate the past 25 years, eg in the Chest track, and also in the Shoulders track - aptly named Old Skool. But it’s a good mix of stomping House music and Modern Rock and Pop. We’ve got a great emotive feel in the Warmup, heavy and driving in the Squat Track. Then we get rocky and grounded in the Chest Track – no rest for 6 minutes – moving to uplifting in the 8x Clean & Press in Track 4, soulful in the Tricep Track, and on to a Pop-rocky Bicep Track. From there, we’re lifting into Lunges with 16x Pulse Squats to hammer the legs. The Shoulder Track has us kneeling on the floor for an Old Skool vibe and workout. Then it’s a cool sound for the Core track, and an oldie for our Cooldown. Mr Glen

Hi guys, and welcome to BODYPUMP 98. We’ve got some great music for this one – starting with the Warmup. I believe that a strong Track 1 sets the scene for the workout ahead. In the Squats track, there’s 3 stances – not anything different here, but just get in the zone and feel the music pumping through you. In the Chest track, we’re working from the base up. This makes for a harder workout with a mix of barbell work and Pushups to accompany this funky song. The Back track is tough with 8 Cleans. Use the option to teach 4x Clean & Press and 4x Deadrows if you need to! Then finish up with some Power Presses and you’ll be OK. The Triceps track has the best song in this release in my opinion! This one is a mix of Extensions and Presses on the bench and Tricep seated and overhead work. Enjoy! The Biceps track has the perfect song for BODYPUMP, where we have lots of isometric holds to pump up the jam. The Lunges track showcases a new combo of 4 Bottom Half Pulses then 2 Singles. It’s a goodie. There are short intense blocks of work – 3 efforts. The Shoulders track is probably the hardest ever – where we shape and tone with Side Raise/Mac Raise combos, condition the shoulders with barbell Overhead Presses and Pushups. Two big sets to really challenge your class. It’s gonna rock you! In the Core track there’s a new move using the bench, to increase our strength even more. Check it out! Mr Glen

BODYPUMP 97! What an epic release! This class is on the charts with electric feel, and we filmed in Sweden to add even more intense magic for your viewing and learning pleasure. My musical highlights – check out the Squats, Back, Triceps and Lunges tracks for some killer sounds. In terms of Track Focus and feel – my BIG focus (and hopefully yours) is to bring the music to life and have a great balance of high-level coaching as well as musicality and feel! How can you do this? Simple. Stick to the basics – timing and range. Get that locked down and you’ll be OK. A few tips... The training effect is behind the music, with lots of tension, lots of pulses – including the highlights of the new pulse rhythm in Track 7 – as well as the 8 Clean & Presses (yes, you read that correctly!) in the Back track. Don’t forget to option 4 Cleans and 4 Rows in that track, so everyone is successful. Oh, and one last tip... The Triceps track is the toughest one ever! Ha! And hey, let’s work on creating Performance in BODYPUMP: step inside the music – step inside your Ultimate You – push play and go! Enjoy!

BODYPUMP 95 is ‘going down’ for real! This is one release you’re not going to want to miss. I have combined continuous tension training with bursts of high-intensity intervals to perfection, to bring you a fat-burning, muscle-building phenomenon.

Again, the focus is on doing a whole heap of reps – and I’ve added even more, with lots of Pulses. Just wait for the Lunges Track – and you thought the last round was tough…ha!

The music will get you through and you’ll be out the other side before you know it – humming and happy, but ultimately smashed from the blast.
Plus, my son Oliver waited until the perfect time to arrive, so I made it to filming! Enjoy!

BODYPUMP® 86 is a comprehensive strength workout where you’ll get
stronger and fitter. We’ve turned up the heat on functional training.
This type of training is big body movements which utilize many muscle
groups at the same time. This increases lean muscle, makes you more
athletic and basically helps with your ability to cope with everyday
life! But wait there’s more! We have added some of the freshest new
music ever seen (or heard, obviously) in BODYPUMP®. Track 2 showcases
New Zealand at its musically finest; Track 3 features such a massive
Pop hit that I decided to throw in some

Chest Flys for you! Hang Cleans in Track 4 will provide a
challenge but some old-school Back track tunes will get you through...

And just wait until you get to the Lunges track – it may even stop
your legs from screaming as you try to get through the Dynamic Plate
Squat Presses... but highly unlikely. Finally I’ve added a Hip Bridge
in the Core track just to make things even more challenging. Don’t
worry – you’ll thank me one day, That’s all from me for now Mr Glen

Alright guys, we are going back to basics -
simple training techniques and principles.

This is leading in from the last release where we
changed the training stimulus. So we will be changing the grip,
stance, or adding a new exercise to the class - like we do in the
Lunge track.

Also, we are focusing on strengthening the
posterior chain, the gluteus, hamstrings, lower back and the core -
it's what's know as the athletic chain. Often we focus on what is
happening in the front and forget about what is behind. If you want to
run faster, jump higher or simply perform better in life strengthen
your posterior chain - especially in Tracks 2,4,7.

And have we got a release for you.
This class is going to challenge you not only as an isntructor buy a
participant yourself.

Your first step is going to be
watchcing the Get Fit Together education session on the DVD - this
will give you a whole new perspective on the meaning of coaching
newbies. Seriously guys, this concept is worth checking out if you are
keen to retain new members.

Now onto the release. Some
seriously cool innovations are coming your way this time. And they
start in the warm up with a 2/2 Upright Row - this might challenge
your timing at the beginning but its super fun and quirky. The biggest
innovation from the last round is back this round the Jump Squat - and
its harder than ever. Be prepared to increase your fitness level to
teach this effectively. Also back is the Overhead Push press , and the
Rotating Hover will annihilate your abdominal's at the end.

And hey guys - don't forget about
THE REP EFFECT™- we are performing 800 reps in a class. That's 4x a
normal workout. Remind your participants, and yourself of this amazing
fact.

Welcome to
BODYPUMP®! And I do mean welcome: it’s more inclusive, friendlier and
more accepting. This is about effort, not necessarily about
achievement. We want everyone who walks in your gym door to feel like
THEY CAN do BODYPUMP® and feel successful in class. Even if they put
the bar down, even if they are only using the bar, even if they
haven’t got the hang of the tempos yet! It’s your job to help them get
through. So, lucky for you, this is a super simple workout; the focus
is on big and powerful movements, not complexity.

But simple
does not mean boring! This release is packed with innovations! You’ve
got the Uneven/Plate Pushup in Track 3, the Jump Squat in Track 7, the
Overhead Push Press in Track 8, and the Oblique Bicycle Crunch and the
Mountain Climber in Track 9! Phew… try to keep up! Overall, the
intensity in the class builds – Lunges and Shoulders are the peaks of
the workout. Feel the accumulation of work throughout the class. So
come on guys – let’s get inclusive!

BODYPUMP® 81, you make me feel
strong. This simple workout will have you feeling more powerful than
ever before. I have taken some amazing music, wrapped in simple
hardcore choreography, topped it of with easy to follow coaching and
given it to you - but no need to thank me. With tracks he Higher
Ground, Domino, and San Francisco it was a pleasure to put the class
together. And Just before I have been extra generous I have bought
back a couple of soon to be favourites - The Pyrometric Lunge in Track
7 your gluteus will thank you later and the Rotator Overhead Press in
Track 8 (8 counts of pure shoulder sculpting joy. There are also two
all new moves in Track 9 - you just flip and repeat - you'll see what
I mean. But don't worry there's more than new choreogrpahy for you to
sink your teeth into - we have a brand spanking new coaching model.
Sure to delight and amaze. So enjoy the next 800 reps that compromise
of BODYPUMP® 81 - I am sure you will.

This round we mark 20 years of
BODYPUMP® with Release 80 – what a milestone! So to celebrate, we
brought the program back to where it all began: Aotearoa, with an
all-New Zealand presenting team and a whole lot of innovation to
celebrate the past two decades and welcome in the next! This release
is a great mix of high-intensity aerobic training to get you fit and
burn calories; isolated strength training to tone and shape your
muscles; and circuit training to push your body to the limit. Time to
load up your bar and get working! You’ll enjoy short bursts of
high-intensity training in Tracks 2, 4 and 7 which will lift your
heart rate, increase your fitness and burn calories. You’ll be on The
Edge Of Glory in no time. To complement the high-intensity work,
there’s pure strength training tracks spread throughout the release to
ensure you get a balanced workout.In Tracks 3, 6 and 9 we isolate a
particular muscle group – chest (Track 3), biceps (Track 6) and core
(Track 9) – to build pressure in the muscle, work it to fatigue and
create change. We’ve got a BODYPUMP® first in Track 7: the Propulsion
Lunge. It’s a hugely effective power training move where you leap into
the air. You may not love these at the time, but you’ll love the
results they help you achieve! Tracks 5 and 8 are circuit-style
tracks where you let rip for short bursts of intensity before enjoying
a quick recovery. This is where change happens when you push yourself
to the limit. Track 8 also sees the debut the Rotator Overhead Press;
it’s a total shoulder-conditioning move that will really get your
Hands Up! and your shoulders toned. BODYPUMP® 80 is a great release –
trust us on this one; you don’t make it through 20 years without
learning a thing or two!

If you’re after a simple, effective
and athletic workout, BODYPUMP™ 79 is the one for you. It’s a
challenging release that’ll test you to the limits, so it’s important
to recognize what those limits are, especially if you’re new. Make
sure your weight selection isn’t too heavy, form and technique are
strong, and that you take any options you need to get to the end. Your
Warmup will help you prepare mentally and physically for the test
ahead, starting with a Squat routine that will take you Closer To The
Edge of your fitness. A new combination - 4 Singles, followed by 4
Bottom Halves - will pound your legs to virtual submission. In Track
3, remember to allow your shoulder blades to squeeze together as you
lower the bar to get the most out of your Chest workout. The Back
track introduces an innovative Mid-bar Grip - half a hand-width wider
than in SET position - that changes the way the muscles fire. Don’t
forget to bend your knees through the tough Power Press/Triple Row
Combo and we’re bringing back 7 Rows to really nail the back. “You
bring your best, we’ll bring ours.” Be prepared to have the
kitchen sink thrown at your triceps - Tricep Extensions, Tricep
Presses, Seated Dips and Overhead Extensions will take you to the
point of fatigue. You weren’t Born This Way, but you are on the right
track, baby! After a hardcore Biceps track, set to an American
classic, Lunges set off a Grenade in your legs. Then it’s on to
shoulders, where an old favorite awaits you - that’s right, the
Rotator Pec Dec from BODYPUMP™ 75! Even the Abs track has something
new - a Reverse Weight Grip that opens up the chest and makes Crunches
just a little trickier. Let’s call it one last twist of the knife. But
don’t worry - if we’ve made it this far, We’ll Be Alright.

This workout
is all about building lean muscle through pressure and pushing you to
fatigue in each and every track. Saturday sets a positive tone in the
Warmup as you move through the range of motions that prepare you for
the rest of the class. Squats create a Beautiful Monster in three
stages, using Singles to drive the heart beat up and then twisting the
knife with some strong Bottom Halves. You’ll instantly recognize the
guitar intro and by the end of Track 3, your chest will be screaming
at you, so focus on great technique through the pain. Four Clean &
Presses in a row throw down the “cardio kicker” challenge to the back,
while very quick transitions give the Triceps no respite in Track 5.
Likewise, the introduction of Bicep Rows mean you don’t get a chance
to relax ... there’ll be no raising of the glass afterwards! Track 7
will set off the fireworks in your legs with an overpowering sequence
of Squats - Lunges - Squats - Lunges - Squats - Lunges - (gulp!) more
Lunges. You’ll be a little shaky on your feet, but next stop is Africa
for a three-pronged attack on your shoulders - Deltoid Raises, Side
Raises and Overhead Presses. But Please Don’t Go just yet ... what
about your abs? We’ve got some Side Oblique Crunches, Crunches with a
Pulse and Hover, forward and back. By the time you stretch and leave,
the past hour will seem like Just A Dream ... except your body will be
telling you otherwis

Two releases
ago, the BODYPUMP® team unleashed a Shoulders Track that had everyone
in awe. This time, they take the Back Track to that same level.
BODYPUMP® 77 sets out to put tension on the working muscles to make
them stronger and more toned and, after the Warmup, delivers on that
promise with a Squat Track that stresses Bottom Halves, 1/3s and Super
Slows to build pressure. Your chest gets the same treatment, mixing
pressure-building slow reps with Singles and Halves for power, before
this release’s pièce de résistance... Keep the Chest weight and get
ready to pump out three Power Presses – four sets back-to-back, three
times. The biggest Back Track in the history of BODYPUMP®? Believe it!
It’s a huge anaerobic power move; just don’t forget to engage your
core and legs to drive the weight overhead each time. The Triceps
Track features a fun Press Pull-over Combination – oh yeah, you’ll
like it – while the slower tempo of Diamond Eyes will encourage your
biceps to say “goodbye to weakness”, again pounding out plenty of
Single and Half Curls. Track 7 uses Backward-Stepping Lunges to
pre-fatigue the legs, finally finishing them off with heavy Squats;
then ou get to throw the kitchen sink at your shoulders to the
anthemic Ti Sento. The new Side Oblique Crunch builds intensity
through the abs and core, and the hard work ends with an “Around The
World” version of the Plank. If you’re wondering what we can possibly
do next to make this program more challenging, you won’t have to wait
long to find out...

The
pop divas of BODYPUMP® may seem a little flirty, but don’t be fooled –
this release packs a punch with a solid workout that targets small
muscle groups, while bombarding the bigger ones with short sharp
shocks of intensity. A feature is the use of big weights and compound
exercises at the front end of tracks to lift intensity. The warm-up
helps you Climb into your work by preparing you for what’s to come,
setting up the 1/3 rhythm that comes back to haunt in the very next
track – Squats. Another of those big muscle groups – the chest – gets
the treatment in Track 3, really stressing the Singles and Bottom Half
Presses. Then we get the fire started with Pyromania, attacking the
back with a double shot of power and strength – two Clean &
Presses/two Deadrows. Track 5 is the highlight of the release, Your
First Kiss was never like this, but the song’s playfulness can’t
disguise the punch you feel as an opening series of Dips softens up
the triceps for a circuit of Pushups and Kickbacks, then closing
Overhead Presses. It’s all on, now! The smaller muscles are getting
bullied and it’s the biceps’ turn to suffer, courtesy of a new and
nasty combo – Mid-Range Pulse, followed by Single Curls. Youch! Then,
you unleash the perfect Storm on your legs, surprising them with
heavy–loaded Squats so they’re burning by the time the lunges hit
home. Go to new depths on the lunges with the bench
option.

BODYPUMP® 75 highlighted the “pec dec” shoulder track and you learn
another new move this time – a Reverse Fly that tests the rear
deltoids, trapezius, the rhombus and smaller shoulder muscles.
Finally, you will need every ounce of strength left for a Hover with
Pointer that rocks you to the core.

BODYPUMP® fans are already
describing the shoulder track on this release as the toughest ever and
who would argue? The opening track – Fever serves as a preview of the
carnage to come, as you find the perfect SET position over the punchy
big beats. Game on! Track 2 engages the legs with heavy Squats and
sets the tone for the rest of the workout, with a barrage on the
upper body and a chest section that lays down a challenge – Press-Ups
off an elevated platform. The first new element arrives in Track 4 –
a wider lift grip for Rows that has you feeling the intensity
build-up behind the shoulders – then go slightly heavier than usual
to target the triceps, culminating with One-Arm Kickbacks for best
isolation.

In Track 6, Susan Renata straps on
her spurs and holsters, and has some fun riding the range, while
working the “guns” to Cowboy Casanova, the real showpiece of this
release. But the levity doesn't last long. Track 8 gives the
shoulders a hammering with the new Rotator Pec Dec move... BECAUSE WE
NEED MORE HARDCORE! Then it's time for yet another innovation – wider
feet set in the Hover position to stabilize and challenge the core as
you walk the hands, one by one, to Press-Up width and back.

By the time you warm down, your body will be confirming
what those fans already knew.

BODYPUMP® 74 sizzler Get
ready for what may be our fiercest release yet. Right from Track 2,
the hammer goes down and the intensity does not back off. Watch out
for exciting new tempos and some killer supersets. Quick transitions
and the shortest recoveries in the history of BODYPUMP mean your
muscles are working from start to finish. The massive energy and
drive of This Is Who I Am sets the pace upfront. The new tempo
challenges the legs, driving the heart rate up. We Weren’t Born To
Follow and we prove it in Track 3 as the classic Rock sounds grounds
the workout into the bench, bringing great muscle isolation to the
chest. Track 6 delivers a Boom Boom Pow to the biceps. This was a
massive hit for the Black Eyed Peas originally – this one breaks the
mould and you’re gonna love it!.

We’re getting
Dangerous in Track 7 with some Static Lunges followed straight up by
some Dynamic Backward-Stepping Lunges for explosive glute training.
Track 9 brings the introduction of an exciting new move.

The cool R&B sounds of this cruisy number creates
massive contrast from the Shoulder Track. then, just in case you
thought it was time to relax, there’s Walking Hovers to challenge
even the strongest abdominals.

NO SIZZLER FOR THIS RELEASE.
THIS IS THE BEST OF FROM PREVIOUS RELEASES.

Choreographed by: Glen Ostergaard

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